7-Day Weight-Loss Meal Plan for Winter: 1,200 Calories
In this 1,200-calorie weight-loss meal plan, 7 days of healthy meals and snacks were carefully chosen by a Registered Dietitian to help you feel full, energized and satisfied while losing weight. High fiber foods, like whole grains, fruits and vegetables, as well as satisfying lean protein will help keep you from feeling hungry. What’s more, the recipes are quick, easy to prepare and use regular everyday food, so you won’t break the bank doing your grocery shopping. In the wrong season? See our other weight loss meal plans for Spring, Summer & Fall Couple this healthy meal plan with daily exercise and you’re on track to lose a healthy 1 to 2 pounds per week. With the meal planning already complete, all that’s left to do is get started! Once you conquer this weekly meal plan, challenge yourself to follow our Simple 1,200-Calorie Meal Plan for the month. If a 1,200-calorie diet is too low for you, see our other weight-loss meal plans at 1,500, 1,600, 1,800 and 2,000 calories. How to Meal Prep Your Week of Meals: Do these simple steps at the beginning of the week to make the busy work days easier. And don’t miss the extra meal-prep notes throughout the plan! Meal prep the Lemon-Roasted Vegetable Hummus Bowls to have ready for a grab-and-go lunch on Days 2 through 5. Pack up in air-tight meal-prep containers to keep fresh for the week. (To buy: amazon.com, $26 for 5)Make 2 hard-boiled eggs to have as snacks this week. Store in an air-tight reusable bag to keep fresh. (To buy: amazon.com, $12 for 1 medium) Day 1 Creamy Chicken & Mushrooms Breakfast (274 calories) 1 cup nonfat plain Greek yogurt1/2 cup blueberries1 tsp. honey1 1/2 Tbsp. almonds A.M. Snack (90 calories) 1/2 medium green bell pepper, sliced3 Tbsp. hummus Lunch (290 calories) 1 serving White Bean & Avocado Toast2 cups mixed greens dressed with 1 tsp. olive oil & 2 tsp. red-wine vinegar P.M. Snack (48 calories) 3/4 cup raspberries Dinner (476 calories) 1 serving Creamy Chicken & Mushrooms1 cup Balsamic-Parmesan Roasted Cauliflower Daily Total: 1,178 calories, 81 g protein, 100 g carbohydrates, 31 g fiber, 57 g fat, 1,440 mg sodium Day 2 Berry-Kefir Smoothie Breakfast (291 calories) 1/2 cup rolled oats, cooked in 1 cup low-fat milk1/3 cup raspberries, fresh or frozen1 tsp. maple syrupPinch of cinnamon Cook oats and top with raspberries, maple syrup and a pinch of cinnamon. A.M. Snack (78 calories) 1 hard-boiled egg topped with a pinch each of salt and pepper and 1 tsp. hot sauce, if desired Lunch (360 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls P.M. Snack (25 calories) 1 1/2 cups sliced cucumber1 tsp. lemon juiceSalt, pepper & dried dill to taste Toss cucumber with lemon juice, salt, pepper and dill. Dinner (472 calories) 1 serving Stuffed Sweet Potato with Hummus Dressing Make-Ahead Tip: Save 1/4 cup black beans to have for lunch on Day 4. Refrigerate in an air-tight meal-prep container to keep fresh. (To buy: amazon.com, $8 for 1) Daily Total: 1,226 calories, 54 g protein, 180 g carbohydrates, 42 g fiber, 37 g fat, 1,638 mg sodium Day 3 4552595.jpg Breakfast (281 calories) 1 slice whole-wheat bread, toasted1 Tbsp. peanut butter1 medium banana, sliced A.M. Snack (102 calories) 1 medium pear, sliced and sprinkled with cinnamon Lunch (360 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls P.M. Snack (32 calories) 1/2 cup raspberries Dinner (429 calories) 1 serving Citrus Poached Salmon with Asparagus1 cup cooked quinoa seasoned with salt and pepper to taste Make-Ahead Tip: Save 1/2 cup quinoa to have for lunch on Day 4 and 1/2 cup to have for lunch on Day 6. (To buy: amazon.com, $9 for 1) Daily Total: 1,204 calories, 54 g protein, 160 g carbohydrates, 34 g fiber, 43 g fat, 1,127 mg sodium Day 4 Winter Salad with Balsamic Berry Vinaigrette Breakfast (244 calories) 1 cup nonfat plain Greek yogurt2 Tbsp. chopped walnuts1 tsp. maple syrup1 medium orange, on the side A.M. Snack (90 calories) 3 Tbsp. hummus1/2 green bell pepper, sliced Lunch (360 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls P.M. Snack (95 calories) 1 medium apple, sliced and sprinkled with cinnamon Dinner (414 calories) 2 cups Balsamic Berry Vinaigrette Winter Salad topped with 5 oz. cooked chicken breast Daily Total: 1,203 calories, 92 g protein, 119 g carbohydrates, 27 g fiber, 44 g fat, 1,070 mg sodium Day 5 4500244.jpg Breakfast (274 calories) 1 cup nonfat plain Greek yogurt1/2 cup blueberries1 tsp. honey1 1/2 Tbsp. almonds A.M. Snack (78 calories) 1 hard-boiled egg seasoned with a pinch each salt and pepper and topped with 1 tsp. hot sauce, if desired Lunch (360 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls P.M. Snack (69 calories) 3/4 cup raspberries1/4 cup blueberries Dinner (442 calories) 1 serving Roasted Root Vegetables with Goat Cheese Polenta Make-Ahead Tip: Save 1 cup of roasted root vegetables to have for tomorrow’s lunch. Daily Total: 1,223 calories, 55 g protein, 125 g carbohydrate, 30 g fiber, 61 g fat, 1,419 mg sodium Day 6 4582293.jpg Breakfast (286 calories) 1/2 cup rolled oats, cooked in 1 cup low-fat milk1/4 cup raspberries, fresh or frozen1 tsp. maple syrupPinch of cinnamon Cook oats and top with raspberries, maple syrup and cinnamon. A.M. Snack (62 calories) 1 medium orange Lunch (351 calories) 1 serving Roasted Veggie & Quinoa Salad P.M. Snack (74 calories) 1/4 cup blueberries2 tsp. dark chocolate chips Dinner (450 calories) 3 1/2 cups Vegetable Weight Loss Soup Daily Total: 1,222 calories, 51 g protein, 168 g carbohydrates, 35 g fiber, 44 g fat, 1,302 mg sodium Day 7 Baby Kale Breakfast Salad with Bacon & Egg Breakfast (262 calories) 2 1/2 cups Baby Kale Breakfast Salad with Bacon & Egg A.M. Snack (102 calories) 1 medium pear, sliced and sprinkled with cinnamon Lunch (337 calories) 2 cups Vegetable Weight Loss Soup P.M. Snack (64 calories) 1 cup raspberries Dinner (456 calories) 1 serving Charred Vegetable & Chicken Pita with Garlic Mayo Daily Total: 1,222 calories, 64 g protein, 129 g carbohydrate, 32 g fiber, 56 g fat, 1,565 mg sodium Watch: What a 1,200-Calorie Weight-Loss Meal Plan Looks Like Don’t Miss! See All of Our Healthy Weight-Loss Meal Plans The Best Foods for Weight Loss 28-Day Weight-Loss Challenge 7-Day Protein Diet Plan for Weight Loss
7-Day Weight-Loss Meal Plan for Winter: 1,200 Calories
7-Day Weight-Loss Meal Plan for Winter: 1,200 Calories
7-Day Weight-Loss Meal Plan for Winter: 1,200 Calories
In this 1,200-calorie weight-loss meal plan, 7 days of healthy meals and snacks were carefully chosen by a Registered Dietitian to help you feel full, energized and satisfied while losing weight. High fiber foods, like whole grains, fruits and vegetables, as well as satisfying lean protein will help keep you from feeling hungry. What’s more, the recipes are quick, easy to prepare and use regular everyday food, so you won’t break the bank doing your grocery shopping.
In the wrong season? See our other weight loss meal plans for Spring, Summer & Fall
Couple this healthy meal plan with daily exercise and you’re on track to lose a healthy 1 to 2 pounds per week. With the meal planning already complete, all that’s left to do is get started! Once you conquer this weekly meal plan, challenge yourself to follow our Simple 1,200-Calorie Meal Plan for the month.
If a 1,200-calorie diet is too low for you, see our other weight-loss meal plans at 1,500, 1,600, 1,800 and 2,000 calories.
How to Meal Prep Your Week of Meals:
Do these simple steps at the beginning of the week to make the busy work days easier. And don’t miss the extra meal-prep notes throughout the plan!
Meal prep the Lemon-Roasted Vegetable Hummus Bowls to have ready for a grab-and-go lunch on Days 2 through 5. Pack up in air-tight meal-prep containers to keep fresh for the week. (To buy: amazon.com, $26 for 5)Make 2 hard-boiled eggs to have as snacks this week. Store in an air-tight reusable bag to keep fresh. (To buy: amazon.com, $12 for 1 medium)
Day 1
Creamy Chicken & Mushrooms
Breakfast (274 calories)
1 cup nonfat plain Greek yogurt1/2 cup blueberries1 tsp. honey1 1/2 Tbsp. almonds
A.M. Snack (90 calories)
1/2 medium green bell pepper, sliced3 Tbsp. hummus
Lunch (290 calories)
1 serving White Bean & Avocado Toast2 cups mixed greens dressed with 1 tsp. olive oil & 2 tsp. red-wine vinegar
P.M. Snack (48 calories)
3/4 cup raspberries
Dinner (476 calories)
1 serving Creamy Chicken & Mushrooms1 cup Balsamic-Parmesan Roasted Cauliflower
Daily Total: 1,178 calories, 81 g protein, 100 g carbohydrates, 31 g fiber, 57 g fat, 1,440 mg sodium
Day 2
Berry-Kefir Smoothie
Breakfast (291 calories)
1/2 cup rolled oats, cooked in 1 cup low-fat milk1/3 cup raspberries, fresh or frozen1 tsp. maple syrupPinch of cinnamon
Cook oats and top with raspberries, maple syrup and a pinch of cinnamon.
A.M. Snack (78 calories)
1 hard-boiled egg topped with a pinch each of salt and pepper and 1 tsp. hot sauce, if desired
Lunch (360 calories)
1 serving Lemon-Roasted Vegetable Hummus Bowls
P.M. Snack (25 calories)
1 1/2 cups sliced cucumber1 tsp. lemon juiceSalt, pepper & dried dill to taste
Toss cucumber with lemon juice, salt, pepper and dill.
Dinner (472 calories)
1 serving Stuffed Sweet Potato with Hummus Dressing
Make-Ahead Tip: Save 1/4 cup black beans to have for lunch on Day 4. Refrigerate in an air-tight meal-prep container to keep fresh. (To buy: amazon.com, $8 for 1)
Daily Total: 1,226 calories, 54 g protein, 180 g carbohydrates, 42 g fiber, 37 g fat, 1,638 mg sodium
Day 3
4552595.jpg
Breakfast (281 calories)
1 slice whole-wheat bread, toasted1 Tbsp. peanut butter1 medium banana, sliced
A.M. Snack (102 calories)
1 medium pear, sliced and sprinkled with cinnamon
P.M. Snack (32 calories)
1/2 cup raspberries
Dinner (429 calories)
1 serving Citrus Poached Salmon with Asparagus1 cup cooked quinoa seasoned with salt and pepper to taste
Make-Ahead Tip: Save 1/2 cup quinoa to have for lunch on Day 4 and 1/2 cup to have for lunch on Day 6. (To buy: amazon.com, $9 for 1)
Daily Total: 1,204 calories, 54 g protein, 160 g carbohydrates, 34 g fiber, 43 g fat, 1,127 mg sodium
Day 4
Winter Salad with Balsamic Berry Vinaigrette
Breakfast (244 calories)
1 cup nonfat plain Greek yogurt2 Tbsp. chopped walnuts1 tsp. maple syrup1 medium orange, on the side
3 Tbsp. hummus1/2 green bell pepper, sliced
P.M. Snack (95 calories)
1 medium apple, sliced and sprinkled with cinnamon
Dinner (414 calories)
2 cups Balsamic Berry Vinaigrette Winter Salad topped with 5 oz. cooked chicken breast
Daily Total: 1,203 calories, 92 g protein, 119 g carbohydrates, 27 g fiber, 44 g fat, 1,070 mg sodium
Day 5
4500244.jpg
1 hard-boiled egg seasoned with a pinch each salt and pepper and topped with 1 tsp. hot sauce, if desired
P.M. Snack (69 calories)
3/4 cup raspberries1/4 cup blueberries
Dinner (442 calories)
1 serving Roasted Root Vegetables with Goat Cheese Polenta
Make-Ahead Tip: Save 1 cup of roasted root vegetables to have for tomorrow’s lunch.
Daily Total: 1,223 calories, 55 g protein, 125 g carbohydrate, 30 g fiber, 61 g fat, 1,419 mg sodium
Day 6
4582293.jpg
Breakfast (286 calories)
1/2 cup rolled oats, cooked in 1 cup low-fat milk1/4 cup raspberries, fresh or frozen1 tsp. maple syrupPinch of cinnamon
Cook oats and top with raspberries, maple syrup and cinnamon.
A.M. Snack (62 calories)
1 medium orange
Lunch (351 calories)
1 serving Roasted Veggie & Quinoa Salad
P.M. Snack (74 calories)
1/4 cup blueberries2 tsp. dark chocolate chips
Dinner (450 calories)
3 1/2 cups Vegetable Weight Loss Soup
Daily Total: 1,222 calories, 51 g protein, 168 g carbohydrates, 35 g fiber, 44 g fat, 1,302 mg sodium
Day 7
Baby Kale Breakfast Salad with Bacon & Egg
Breakfast (262 calories)
2 1/2 cups Baby Kale Breakfast Salad with Bacon & Egg
Lunch (337 calories)
2 cups Vegetable Weight Loss Soup
P.M. Snack (64 calories)
1 cup raspberries
Dinner (456 calories)
1 serving Charred Vegetable & Chicken Pita with Garlic Mayo
Daily Total: 1,222 calories, 64 g protein, 129 g carbohydrate, 32 g fiber, 56 g fat, 1,565 mg sodium
Watch: What a 1,200-Calorie Weight-Loss Meal Plan Looks Like
Don’t Miss!
See All of Our Healthy Weight-Loss Meal Plans
The Best Foods for Weight Loss
28-Day Weight-Loss Challenge
7-Day Protein Diet Plan for Weight Loss
Creamy Chicken & Mushrooms
Creamy Chicken & Mushrooms
Berry-Kefir Smoothie
Berry-Kefir Smoothie
4552595.jpg
4552595.jpg
Winter Salad with Balsamic Berry Vinaigrette
Winter Salad with Balsamic Berry Vinaigrette
4500244.jpg
4500244.jpg
4582293.jpg
4582293.jpg
Baby Kale Breakfast Salad with Bacon & Egg
Baby Kale Breakfast Salad with Bacon & Egg
